6 Week Body Transformation
At Home Workouts
Ok, so here are some workouts for the program if you can’t get to boot camp and you need to
do them on your own. In this program you will do 3 workouts per week, for example on a
Monday – Wednesday –Friday schedule Tuesday- Thursday- Saturday boot camp schedule. Or
you can do this whatever time of day you want, but I believe there to be a benefit to doing it
early in the day. Ideally you will do workouts that are interval style 3-4 times per week and take
at least 1 full day off per week. On those other 2-3 days just listen to your body and go for a
walk or do some recovery cardio so you burn calories but let your body recover so you are
primed and rested for your next boot camp style workout. Please note that we do NOT
recommend training HARD multiple days in a row. This will lead to fatigue, injury and will not
produce good results. If your body is not recovered you will not be able to push hard enough to
get the most benefits from the workouts.
The first thing you do is pick a warm up. Vary it and do not do the same one each time.
DO NOT SKIP THE WARM UP
The warm ups and workouts are all bodyweight, no equipment needed.
After the warm up proceed directly to the workout for the day. Weeks 1 & 2 share the same
work outs, as do weeks 4 & 5. When you do the workouts record your time (or the number of
rounds, depending on the workout) and try to improve your score the next time you do it.
THE WARM UPS
Warm-up #1
2X (do each item and then repeat)
1 min of light jogging in place
Samson Stretch-hold each position for 15 seconds (this is the one where you have one knee on
the ground and your other leg is in front of you, reach for the ceiling with both hands, then place
both hands on the inside of the out stretched leg, then raise the arm closest to the out stretched
leg to the ceiling, then place one hand on each side of the out stretched foot on the floor and
straighten out your front leg, stretching your hamstring) switch legs and repeat
15-Waiter’s Bow (hands behind head, then bend forward at the waist pushing your butt back,
keep eyes forward then stand back up straight. Feeling should be in you’re the back of your leg.
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg (forward and backward & side to side)
Warm-up #2
Jumping Jacks X 25
High Knees X 60 seconds
Inch Worm with 2X push-ups X 5 (each time you inch out do 2 push-ups)
Frankenstein Walk (straight leg up and opposite arm up) X 20 total (10 per leg)
Groiner X 20 (just like the mountain climbers but feet land on the outside of the hands, done
slowly)
Warm-up #3
Side Shuffles X 25 yards down and back
Butt Kicker X 25 yards down and back
Walking Knee Hugs X 10 per side
Y Squats X 15
Reverse lunges X 10
Warm-up #4
Front jacks X 25
Body Weight Squats X 20
Plank with toe tap X 10 per side
Standing Toe Touch (Bring straight leg up and opposite hand touches toe) X 10 per side
Forward Lunge X 10 per side
Windmills X 10 per side
Workouts for the 6 Week Body Transformation
Week 1 & 2 Workouts
Workout #1
5 rounds for time (Do 5 rounds as fast as possible)
10 push-ups
20 sit-ups
30 squats
30 seconds plank hold
Workout # 2
10 rounds for time
10 Burpees (FULL burpees- including the push up at the bottom)
10 Situps
Workout #3
3 Rounds for Time
- 20 Jumping Jacks
- 20 Lunges (total, 10 per leg)
- 20 Plank-ups
- 20 Supermans
- 20 Burpees
Workouts For Weeks 3 & 4
Workout #4
21-18-15-12-9-6-3 for time
-Mountain Climber (each leg)
-Push-ups
-Toes to sky
Workout #5
As many rounds as possible in 20 minutes
60 Jumping Jacks
20 Grasshopper Mountain Climbers (foot up to the opposite hand, underneath the body)
20 Walking Lunges (total)
10 Jump Squat
5 Burpees
50 High Knees
50 Bicycle Abs
Workout #6
20 seconds on 10 seconds rest, 8 pounds each.
Count your lowest score for each.
Tabata Squats and Sit-ups:
Tabata Lunges and Push-ups
Tabata Mountain Cross Climbers
Tabata Side Plank Pulses or holds
Workouts For Weeks 5 & 6
Workout #7
5 rounds for time
-30 Burpees
-30 Jump Lunges
-30 V-up or Hollow rocks http://youtu.be/WxMtbEQFpnw
Workout #8
4 Rounds for Time
- 20 Jumping Jacks
- 20 Lunges (total, 10 per leg)
- 20 Plank-ups
- 20 Supermans
- 20 Burpees
Workout #9
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score for each.
Tabata Squats and Push Ups:
Tabata Lunges and Sit Ups
Tabata Mountain Climbers and Side Plank Pulses
Tabata Burpees
Workout #10 (can be done any week!)
Warm up and then,
30 sec 1,2,3 Heisman
30 sec Sumo Squat
30 sec 1,2,3 Heisman
30 sec Sumo Squat
30 sec Wide Pushup Jacks
30 sec Penguin Crunches
30 sec Wide Pushup Jacks
Rest 1 min and Repeat 3x
1 min push ups
1 min tricep dips
Rest 30 sec and repeat 3x
Finish with:
30 sec Sumo Stomp (butt low to the ground, chest open- NOT bending over)
10 Total Body Extensions
10 Split jumps
10 plyometric push ups
30 sec high knees
*Repeat as many times as you can in 5 min